Start: 7:15am
Finish: 8:11am
Warm Up: five minutes on the treadmill
Rest: 30 seconds... hahahhahahahahaaha!!!!*
Tempo: 201
Snatch Grip DLs: 115x25/85x17*
SS:
Dynamic Lunges: 24(2-12s)x25x2
Step Up: BW(182.6)x25x2
Incline Reverse Crunches: 12x3
Thoughts: My weight this morning was 182.6.
*Okay, I have re-adjusted my DL form. And because of that the weight went WWWAAAYYYY down. Thus, the laughter on the rest period. The rest periods for everything else were more or less bang on, but the first set of DLs wiped me out.
My legs thank me for finishing.
Followed this insanity with ten minutes of stretching and foam roller work.
t
yadmit's journal
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
Hypertrophy II - C7
Start: 7:12am
Finish: 8:29am
Warm Up: One Arm Alternating BB Press 45lbx50
Rest: 90 seconds
Tempo: 321
SS:
CG Chins: BW(180-ish)+10x3/BW+25x3x3/BW+30x3x2
BB Shoulder Press: 80x3x2/85x3x2/90x3/95x3
----
WG Lat PD: 140x3x2/145x3/150x3x2/155x3
DB Chek Press: 50(2-25s)x3x2/60(2-30s)x3x4
Towel Bicep Curls: 50(2-25s)x3x2/60(2-30s)x3x3*/60(2-30s)x2
Upper Body Russian Twist: 8.8lbsx12x3
Thoughts: *last rep on that set was a bit of a cheat. Man, I'll tell ya, the Towel Curls are an interesting challenge.
REALLY happy with the chins. Wow!
Followed with four minutes of stretching.
t
Finish: 8:29am
Warm Up: One Arm Alternating BB Press 45lbx50
Rest: 90 seconds
Tempo: 321
SS:
CG Chins: BW(180-ish)+10x3/BW+25x3x3/BW+30x3x2
BB Shoulder Press: 80x3x2/85x3x2/90x3/95x3
----
WG Lat PD: 140x3x2/145x3/150x3x2/155x3
DB Chek Press: 50(2-25s)x3x2/60(2-30s)x3x4
Towel Bicep Curls: 50(2-25s)x3x2/60(2-30s)x3x3*/60(2-30s)x2
Upper Body Russian Twist: 8.8lbsx12x3
Thoughts: *last rep on that set was a bit of a cheat. Man, I'll tell ya, the Towel Curls are an interesting challenge.
REALLY happy with the chins. Wow!
Followed with four minutes of stretching.
t
Hypertrophy II - A8
Start: 7:19am
Finish: 8:31am
Warm Up: Alternating One Arm BB Press 45lbsx50
SS:
BB Rev Grip BO Row: 90x6/100x6x2/110x6/120x6
BB Bench: 105x6/115x6/135x6x2/145x6
-----
WG Cable Seated Rows: 120x6/125x6/130x6x2/135x6*
DB Incline Bench (Neutral Grip):70(2-35s)x6x2/80(2-40s)x6x3**
-----
Dips: 6/5/4/4/3***
Swiss Ball Crunches: 12x3
Thoughts: *Cheated a bit on the last rep.
**Last rep was ugly.
***Almost four. But almost doesn't count.
Six minutes stretching and foam roller.
Pretty pleased with today.
t
Finish: 8:31am
Warm Up: Alternating One Arm BB Press 45lbsx50
SS:
BB Rev Grip BO Row: 90x6/100x6x2/110x6/120x6
BB Bench: 105x6/115x6/135x6x2/145x6
-----
WG Cable Seated Rows: 120x6/125x6/130x6x2/135x6*
DB Incline Bench (Neutral Grip):70(2-35s)x6x2/80(2-40s)x6x3**
-----
Dips: 6/5/4/4/3***
Swiss Ball Crunches: 12x3
Thoughts: *Cheated a bit on the last rep.
**Last rep was ugly.
***Almost four. But almost doesn't count.
Six minutes stretching and foam roller.
Pretty pleased with today.
t
Hypertrphy II B8
Start: 7:17am
Finish: 8:20am
Warm Up: Five minutes on the treadmill
Rest: 60 seconds
Tempo: 301
Snatch Grip DL: 135x12x3
SS:
Dynamic Lunge: 85x12*/75x12**/65x12
Step Up: 50(2-25s)x12x3
Incline Reverse Crunches:12x3
Thoughts: *Too heavy **Still too heavy
My weight this morning was 182.4.
I followed this with ten minutes of stretching and some foam roller stuff. I don't know what happened, but I now feel some lower back/hip stiffness. Nothing hurt when I did it and I felt it when I was stretching. I'm hoping it goes away in the next day or so.
Okay, so I started WAAAAYYY too heavy on the lunges. And I know why. My '5' looked like an '8.' So I started with '85' instead of '55.'
Crappy handwriting.
t
Finish: 8:20am
Warm Up: Five minutes on the treadmill
Rest: 60 seconds
Tempo: 301
Snatch Grip DL: 135x12x3
SS:
Dynamic Lunge: 85x12*/75x12**/65x12
Step Up: 50(2-25s)x12x3
Incline Reverse Crunches:12x3
Thoughts: *Too heavy **Still too heavy
My weight this morning was 182.4.
I followed this with ten minutes of stretching and some foam roller stuff. I don't know what happened, but I now feel some lower back/hip stiffness. Nothing hurt when I did it and I felt it when I was stretching. I'm hoping it goes away in the next day or so.
Okay, so I started WAAAAYYY too heavy on the lunges. And I know why. My '5' looked like an '8.' So I started with '85' instead of '55.'
Crappy handwriting.
t
Hypertrophy II - C8
Start: 7:20am
Finish: 8:09am
Warm Up: Five minutes on the treadmill
Rest: 30 seconds
Tempo: 201
SS:
CG Chins(Assisted): BW(180)-140x25/BW-160x25
BB Shoulder Press: 30x25x2
----
WG Lat Pulldowns: 60x25x2
DB Chek Press: 10(2-5s)x25x2
----
Towel Bicep Curls: 10(2-5s)x25/16(2-8s)x25
Upper Body Russian Twist: 11lbx12x3
Thoughts: I followed this with eight minutes of stretching and foam roller.
I am now done Hypertroph II... I may move onto III, not sure yet as I am thinking of a 5x5.
I'll wait and see for a few days.
t
Finish: 8:09am
Warm Up: Five minutes on the treadmill
Rest: 30 seconds
Tempo: 201
SS:
CG Chins(Assisted): BW(180)-140x25/BW-160x25
BB Shoulder Press: 30x25x2
----
WG Lat Pulldowns: 60x25x2
DB Chek Press: 10(2-5s)x25x2
----
Towel Bicep Curls: 10(2-5s)x25/16(2-8s)x25
Upper Body Russian Twist: 11lbx12x3
Thoughts: I followed this with eight minutes of stretching and foam roller.
I am now done Hypertroph II... I may move onto III, not sure yet as I am thinking of a 5x5.
I'll wait and see for a few days.
t
Okay.... I decided to stick with Cosgroves Hypertrophy Program... After this, I'll move to a 5x5.
Hypertrophy III - A1
Start: 7:20am
Finish: 8:30am
Warm Up: One Arm Alternating BB Press
Rest: 120 second
Tempo: 30X
SS:
BB Bent Over Rows: 95x4/110x4/115x4x4
BB Incline BP: 95x4x2/115x4x4
----
Mixed Grip Wide Chin Ups: BWx4x6
BB Push Press: 55x4/75x4/85x4x2/90x4x2
Swiss Ball Crunches: 15x3
Thoughts: Good weights on the Rows and Bench Press. I will get more explosive in a few weeks.
Not as explosive as I would have liked with the Chins, but not too bad. That'll come, too.
Eight minutes of stretching and foam roller afterward.
t
Hypertrophy III - A1
Start: 7:20am
Finish: 8:30am
Warm Up: One Arm Alternating BB Press
Rest: 120 second
Tempo: 30X
SS:
BB Bent Over Rows: 95x4/110x4/115x4x4
BB Incline BP: 95x4x2/115x4x4
----
Mixed Grip Wide Chin Ups: BWx4x6
BB Push Press: 55x4/75x4/85x4x2/90x4x2
Swiss Ball Crunches: 15x3
Thoughts: Good weights on the Rows and Bench Press. I will get more explosive in a few weeks.
Not as explosive as I would have liked with the Chins, but not too bad. That'll come, too.
Eight minutes of stretching and foam roller afterward.
t
Hypertrophy III - A2
Start: 7:17am
Finish: 8:27am
Warm Up: One Arm Alternating BB Press 45lbsx10
Rest: 60 seconds
Tempo: 201
SS:
Bent Over BB Rows:85x12x3/85x10**
BB Incline BP: 95x12x2/95x11*/95x7***
----
Mixed Grip Chins****: BW-160(20lbs)x12x2/BW-140(40lbs)x12/BW-120(60lbs)x12
BB Push Press: 30x12/35x12/50x12/55x12
----
Dips: BW-160(20)x12/BW-150(30)x12/BW-140(40)x12/BW-80(100)x12
DB Cleans: 16(2-8s)x12/24lbs(2-12s)x12x2/30(2-15s)x12
Swiss Ball Crunches: 15x3
Thoughts:
*Took a brief rest
**Started to lose form... so I stopped
***Wasn't pretty on the last rep - I'll start with a lower weight next time.
****Used the assisted machine for this and an underhand grip is very awkward, so I alternated between a wide grip and a narrow grip.
Followed with seven minutes of stretching and foam roller. Overall, good today. Better once I get the Cleans all synced!
t
Finish: 8:27am
Warm Up: One Arm Alternating BB Press 45lbsx10
Rest: 60 seconds
Tempo: 201
SS:
Bent Over BB Rows:85x12x3/85x10**
BB Incline BP: 95x12x2/95x11*/95x7***
----
Mixed Grip Chins****: BW-160(20lbs)x12x2/BW-140(40lbs)x12/BW-120(60lbs)x12
BB Push Press: 30x12/35x12/50x12/55x12
----
Dips: BW-160(20)x12/BW-150(30)x12/BW-140(40)x12/BW-80(100)x12
DB Cleans: 16(2-8s)x12/24lbs(2-12s)x12x2/30(2-15s)x12
Swiss Ball Crunches: 15x3
Thoughts:
*Took a brief rest
**Started to lose form... so I stopped
***Wasn't pretty on the last rep - I'll start with a lower weight next time.
****Used the assisted machine for this and an underhand grip is very awkward, so I alternated between a wide grip and a narrow grip.
Followed with seven minutes of stretching and foam roller. Overall, good today. Better once I get the Cleans all synced!
t
Hypertrophy III - B2
Start: 7:14am
Finish: 8:30am
Warm Up: Five minutes on the treadmill
Rest: 120 seconds
Tempo: 30X
Heels Raised 1&1/4 Squat: 95x4x3/105x4/115x4x2
SS:
Bulgarian Split DL: 50x4/60x4/80x4/90x4x3
Split Good Morning: 30x4/45x4/65x4/85x4x3
Woodchop: 25x15 each side
Thoughts: Good workout. I followed with some quick stretching.
t
Finish: 8:30am
Warm Up: Five minutes on the treadmill
Rest: 120 seconds
Tempo: 30X
Heels Raised 1&1/4 Squat: 95x4x3/105x4/115x4x2
SS:
Bulgarian Split DL: 50x4/60x4/80x4/90x4x3
Split Good Morning: 30x4/45x4/65x4/85x4x3
Woodchop: 25x15 each side
Thoughts: Good workout. I followed with some quick stretching.
t
Hypertrophy III - A3
Start: 12:12pm
Finish: 1:39pm
Warm Up: One Arm BB Alternating Press 45lbsx10
SS:
BO Row: 80x8/85x8/95x8/110x8x2
Incline BP: 65x8/85x8/95x8/110x8x2
----
Mixed Grip Chins: 6/5/4/4/4.5 (hehe)
BB Push Press: 40x8/50x8/60x8/70x8x2
----
Dips: BWx8/BSx7/BW-50(130)x5/BW-80(100)x8x2
DB Cleans: 24(2-12s)x8/40(2-20s)x8x4
Swiss Ball Crunches: 15x3
Thoughts: Seven minutes of stretching and foam roller afterward.
Went with BW chins instead of the assisted machine and the did the final set with a neutral grip as the assisted machine is awkward.
t
Finish: 1:39pm
Warm Up: One Arm BB Alternating Press 45lbsx10
SS:
BO Row: 80x8/85x8/95x8/110x8x2
Incline BP: 65x8/85x8/95x8/110x8x2
----
Mixed Grip Chins: 6/5/4/4/4.5 (hehe)
BB Push Press: 40x8/50x8/60x8/70x8x2
----
Dips: BWx8/BSx7/BW-50(130)x5/BW-80(100)x8x2
DB Cleans: 24(2-12s)x8/40(2-20s)x8x4
Swiss Ball Crunches: 15x3
Thoughts: Seven minutes of stretching and foam roller afterward.
Went with BW chins instead of the assisted machine and the did the final set with a neutral grip as the assisted machine is awkward.
t
Hypertrophy III - B3
Start: 1:08pm
Finish: 2:12pm
Warm Up: Five minutes on the treadmill
Heels Raised 1&1/4 Squat: 65x12x3/65x9
SS:
BS DL: 40x12x4
Split GM: 45x12x4
Woodchop: 25x12x3
Thoughts: Holy s***.
I'm going to keep the same weight on this scheme for squats.
Followed with seven minutes of stretching and foam roller.
t
Finish: 2:12pm
Warm Up: Five minutes on the treadmill
Heels Raised 1&1/4 Squat: 65x12x3/65x9
SS:
BS DL: 40x12x4
Split GM: 45x12x4
Woodchop: 25x12x3
Thoughts: Holy s***.
I'm going to keep the same weight on this scheme for squats.
Followed with seven minutes of stretching and foam roller.
t
Hypertrophy III - A4
Start: 10:30am
Finish: 11:42am
Warm Up: Five minutes on the treadmill and some rotator cuff stuff
Rest: 120 seconds
Tempo: 30X
SS:
BB BO Row: 100x4x2/115x4/120x4x2/125x4
BB Incline BP: 95x4x2/115x4x3/125x4
----
Mixed Grip Chins: BWx4x5/BW+10(190lbs)x4
BB Push Press: 80x4/90x4x4/95x4
Swiss Ball Crunches: 15x3
Thoughts: I think I could have done more with the chins and maybe the Push Press.
Did some stretching and foam roller afterward.
Overall, good today.
t
Finish: 11:42am
Warm Up: Five minutes on the treadmill and some rotator cuff stuff
Rest: 120 seconds
Tempo: 30X
SS:
BB BO Row: 100x4x2/115x4/120x4x2/125x4
BB Incline BP: 95x4x2/115x4x3/125x4
----
Mixed Grip Chins: BWx4x5/BW+10(190lbs)x4
BB Push Press: 80x4/90x4x4/95x4
Swiss Ball Crunches: 15x3
Thoughts: I think I could have done more with the chins and maybe the Push Press.
Did some stretching and foam roller afterward.
Overall, good today.
t
Hypertrophy III - B4
Start: 8:12am
Finish: 9:34am
Warm Up: Five minutes on the treadmill
Rest: 90
Tempo: 301
Heels Raised 1&1/4 Squat: 65x8x3/75x8/80x8
SS:
BS DL: 35x8x2/50x8/55x8/75x8
S GM: 30x8x2/45x8/50x8/65x8
Woodchop: 25lbsx15x3
Thoughts: About seven minutes of stretching and foam roller. Good burn today and still have DOMS from Wednesday's leg day.
t
Finish: 9:34am
Warm Up: Five minutes on the treadmill
Rest: 90
Tempo: 301
Heels Raised 1&1/4 Squat: 65x8x3/75x8/80x8
SS:
BS DL: 35x8x2/50x8/55x8/75x8
S GM: 30x8x2/45x8/50x8/65x8
Woodchop: 25lbsx15x3
Thoughts: About seven minutes of stretching and foam roller. Good burn today and still have DOMS from Wednesday's leg day.
t
Hypertrophy III - A5
Start: 10:54am
Finish: 11:57am
Warm Up: One Arm Alternatind BB Press 45lbsx50
SS
BB BO Row: 85x12x4
BB Inc BP: 95x12x2/95x11*/95x7
----
Mixed Grip Chins: BW-160=20lbsx12/BW-150=30lbsx12/BW-140=40lbsx12/BW-120=70lbsx11
BB Push Press: 45x12/55x12x3
----
Dips: BW-160=20lbsx12/BW-140=40lbsx12/BW-80=100lbsx12/BW-80=100lbsx8
DB Cleans: 30(2-15s)x12/40(2-20s)x12x3
Swiss Ball Crunches: 15x3
Thoughts: *no rest pause this time like the last time I did this rep scheme.
Tough today... didn't really want to be there as I had some things on my mind.
Followed with some stretching.
t
Finish: 11:57am
Warm Up: One Arm Alternatind BB Press 45lbsx50
SS
BB BO Row: 85x12x4
BB Inc BP: 95x12x2/95x11*/95x7
----
Mixed Grip Chins: BW-160=20lbsx12/BW-150=30lbsx12/BW-140=40lbsx12/BW-120=70lbsx11
BB Push Press: 45x12/55x12x3
----
Dips: BW-160=20lbsx12/BW-140=40lbsx12/BW-80=100lbsx12/BW-80=100lbsx8
DB Cleans: 30(2-15s)x12/40(2-20s)x12x3
Swiss Ball Crunches: 15x3
Thoughts: *no rest pause this time like the last time I did this rep scheme.
Tough today... didn't really want to be there as I had some things on my mind.
Followed with some stretching.
t
Hypertrophy III - B5
Start: 8:24am
Finish: 9:44am
Warm Up: Five minutes on the treadmill
Rest: 120
Tempo: 30X
Heels Raised 1&1/4 Squat: 115x4x6
SS:
BS DL (each leg): 90x4x3/95x4x2/100x4
Split GM (each leg): 85x4x2/90x4x4
Upper Body Russian Twist: 15x3
Cardio Step Ups: 33 in 45 seconds
Thoughts: Switched the Woodchops to UB Russian Twists as the cable machines were being used.
Tried some cardio step ups on an 18" bench. There is a show on Canadian TV called "X-Weighted" and they do these for two minutes. I had challenges as my stop watch decided to stop about 25 seconds in, and... well, it was hard! haha! I think I'll work on these, but maybe not following legs. :)
Did about eight minutes of stretching and foam roller stuff.
t
Finish: 9:44am
Warm Up: Five minutes on the treadmill
Rest: 120
Tempo: 30X
Heels Raised 1&1/4 Squat: 115x4x6
SS:
BS DL (each leg): 90x4x3/95x4x2/100x4
Split GM (each leg): 85x4x2/90x4x4
Upper Body Russian Twist: 15x3
Cardio Step Ups: 33 in 45 seconds
Thoughts: Switched the Woodchops to UB Russian Twists as the cable machines were being used.
Tried some cardio step ups on an 18" bench. There is a show on Canadian TV called "X-Weighted" and they do these for two minutes. I had challenges as my stop watch decided to stop about 25 seconds in, and... well, it was hard! haha! I think I'll work on these, but maybe not following legs. :)
Did about eight minutes of stretching and foam roller stuff.
t
